楊家芃 2015/11/29 訓練日誌

楊家芃高雄
ID 19541

5 位追隨者

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楊家芃

恭喜完成了初馬

全馬 | 05:47:19 | 08:13/km | 第1馬

2015阿公店盃思念彌陀全國馬拉松賽

官方成績
日期	2015-11-29
成績	05:47:19
總名次	1808 / 2953
分組名次	476 / 869
平均速度	08:13/km

官方證書

楊家芃

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'27")

00:32'27" (+00'11")

01:04'43"

10 km

(01:04'43")

00:32'16"

15 km

(01:37'31")

00:32'48" (+00'32")

01:06'12" (+01'29")

20 km

(02:10'55")

00:33'24" (+01'08")

25 km

(02:47'56")

00:37'01" (+04'45")

01:21'14" (+16'31")

30 km

(03:32'09")

00:44'13" (+11'57")

35 km

(04:28'17")

00:56'08" (+23'52")

01:50'31" (+45'48")

40 km

(05:22'40")

00:54'23" (+22'07")

Finish

(05:47:19)

日期: 2015-11-29 06:30 - 總爬升: 158 m - 地點: 高雄岡山 - 天氣: 熱 - 平均心率: 154 - 卡路里: 4082 Cal - 溫度: 21°C - 濕度: 78%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

04'12"

(04'12")

08'25" (+02'19")

500 / 500

03'07"

(07'20")

06'14" (+00'08")

500 / 1000

03'09"

(10'29")

06'18" (+00'12")

500 / 1500

03'07"

(13'36")

06'14" (+00'08")

500 / 2000

03'09"

(16'46")

06'19" (+00'13")

500 / 2500

展開計圈分析

03'09"

(19'56")

06'19" (+00'13")

500 / 3000

03'05"

(23'02")

06'11" (+00'05")

500 / 3500

03'08"

(26'10")

06'17" (+00'11")

500 / 4000

03'08"

(29'19")

06'16" (+00'10")

500 / 4500

03'08"

(32'27")

06'16" (+00'10")

500 / 5000

03'09"

(35'37")

06'19" (+00'13")

500 / 5500

03'32"

(39'09")

07'04" (+00'58")

500 / 6000

03'11"

(42'20")

06'23" (+00'17")

500 / 6500

03'08"

(45'28")

06'16" (+00'10")

500 / 7000

03'03"

(48'32")

06'06"

500 / 7500

03'03"

(51'35")

06'07" (+00'01")

500 / 8000

03'14"

(54'50")

06'28" (+00'22")

500 / 8500

03'11"

(58'01")

06'23" (+00'17")

500 / 9000

03'22"

(01:01'24")

06'45" (+00'39")

500 / 9500

03'19"

(01:04'43")

06'38" (+00'32")

500 / 10000

03'10"

(01:07'54")

06'21" (+00'15")

500 / 10500

03'11"

(01:11'05")

06'23" (+00'17")

500 / 11000

03'20"

(01:14'26")

06'40" (+00'34")

500 / 11500

03'17"

(01:17'43")

06'35" (+00'29")

500 / 12000

03'17"

(01:21'01")

06'34" (+00'28")

500 / 12500

03'12"

(01:24'14")

06'25" (+00'19")

500 / 13000

03'41"

(01:27'55")

07'22" (+01'16")

500 / 13500

03'09"

(01:31'04")

06'18" (+00'12")

500 / 14000

03'11"

(01:34'16")

06'22" (+00'16")

500 / 14500

03'14"

(01:37'30")

06'29" (+00'23")

500 / 15000

03'42"

(01:41'13")

07'25" (+01'19")

500 / 15500

03'11"

(01:44'24")

06'22" (+00'16")

500 / 16000

03'10"

(01:47'35")

06'21" (+00'15")

500 / 16500

03'06"

(01:50'41")

06'12" (+00'06")

500 / 17000

03'14"

(01:53'56")

06'28" (+00'22")

500 / 17500

04'01"

(01:57'57")

08'03" (+01'57")

500 / 18000

03'15"

(02:01'13")

06'30" (+00'24")

500 / 18500

03'12"

(02:04'25")

06'25" (+00'19")

500 / 19000

03'11"

(02:07'37")

06'23" (+00'17")

500 / 19500

03'17"

(02:10'55")

06'35" (+00'29")

500 / 20000

04'14"

(02:15'09")

08'28" (+02'22")

500 / 20500

03'13"

(02:18'22")

06'26" (+00'20")

500 / 21000

03'16"

(02:21'39")

06'33" (+00'27")

500 / 21500

03'21"

(02:25'01")

06'43" (+00'37")

500 / 22000

03'21"

(02:28'23")

06'43" (+00'37")

500 / 22500

03'25"

(02:31'48")

06'50" (+00'44")

500 / 23000

05'31"

(02:37'20")

11'03" (+04'57")

500 / 23500

03'26"

(02:40'46")

06'52" (+00'46")

500 / 24000

03'31"

(02:44'18")

07'03" (+00'57")

500 / 24500

03'37"

(02:47'55")

07'14" (+01'08")

500 / 25000

03'38"

(02:51'34")

07'17" (+01'11")

500 / 25500

03'49"

(02:55'24")

07'39" (+01'33")

500 / 26000

05'58"

(03:01'23")

11'57" (+05'51")

500 / 26500

03'28"

(03:04'51")

06'56" (+00'50")

500 / 27000

03'32"

(03:08'23")

07'04" (+00'58")

500 / 27500

03'39"

(03:12'03")

07'19" (+01'13")

500 / 28000

04'36"

(03:16'39")

09'12" (+03'06")

500 / 28500

03'41"

(03:20'21")

07'23" (+01'17")

500 / 29000

07'37"

(03:27'58")

15'14" (+09'08")

500 / 29500

04'11"

(03:32'09")

08'22" (+02'16")

500 / 30000

05'52"

(03:38'02")

11'45" (+05'39")

500 / 30500

03'26"

(03:41'28")

06'53" (+00'47")

500 / 31000

06'12"

(03:47'41")

12'25" (+06'19")

500 / 31500

03'44"

(03:51'25")

07'28" (+01'22")

500 / 32000

08'25"

(03:59'50")

16'50" (+10'44")

500 / 32500

06'35"

(04:06'26")

13'10" (+07'04")

500 / 33000

03'42"

(04:10'08")

07'25" (+01'19")

500 / 33500

04'03"

(04:14'12")

08'07" (+02'01")

500 / 34000

06'34"

(04:20'47")

13'09" (+07'03")

500 / 34500

07'28"

(04:28'16")

14'57" (+08'51")

500 / 35000

03'38"

(04:31'55")

07'17" (+01'11")

500 / 35500

06'07"

(04:38'03")

12'14" (+06'08")

500 / 36000

06'35"

(04:44'38")

13'11" (+07'05")

500 / 36500

04'44"

(04:49'23")

09'29" (+03'23")

500 / 37000

06'44"

(04:56'08")

13'29" (+07'23")

500 / 37500

06'16"

(05:02'24")

12'32" (+06'26")

500 / 38000

03'46"

(05:06'11")

07'33" (+01'27")

500 / 38500

07'14"

(05:13'25")

14'28" (+08'22")

500 / 39000

04'53"

(05:18'18")

09'46" (+03'40")

500 / 39500

04'21"

(05:22'39")

08'42" (+02'36")

500 / 40000

06'35"

(05:29'15")

13'11" (+07'05")

500 / 40500

06'43"

(05:35'59")

13'26" (+07'20")

500 / 41000

05'59"

(05:41'58")

11'58" (+05'52")

500 / 41500

04'40"

(05:46'39")

09'21" (+03'15")

500 / 42000

01'39"

(05:48'18")

07'56" (+01'50")

209 / 42209

高雄

楊家芃

留言

高雄

楊家芃

留言

高雄

楊家芃

賽後熱情的中餐

留言

高雄

楊家芃

留言

我的初馬完賽了!結束之後兩隻腿快爆炸了.....
在第三十公里的里程牌上看到這句名言:馬拉松只是一種30公里熱身的10公里比赛。這句話真是說得一點都沒錯,最後十公里真的沒力到變成步兵,加上今天快30度的高溫,心裡只想著不要受傷,最後還是平安完賽了!!!
整體而言是一場非常熱情服務也很好的賽事,我很高興選擇這場當作我的初馬,整體還需要多磨練啊~~下次還是跑半馬就好了
馬拉松真的很需要意志力啊~~沿途這兩句話是我最深的體會:
Racing isn't about running until you're tired. Racing is about running after you're tired.
跑步不是一直跑到你累了，而是在你累了之后還要接着跑。
When your legs burn, run with your heart.
當你的腿像著火一样難受時，用你的心去跑。

賽前宣言: 我的初馬~~以完賽為目標~~~

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

11月累積里程 : 130.36 km

MIZUNO WAVE ULTIMA 4 累積 : 922.1 km

TCX 上傳 | 8 years ago

菲力, 黃俞逢和其他 1 人說推

留言


	目標心跳區間: 120~ 157

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'20"	00:07'20"
2	06'17"	00:13'37"
3	06'19"	00:19'56"
4	06'15"	00:26'11"
5	06'16"	00:32'27"
6	06'42"	00:39'09"
7	06'20"	00:45'29"
8	06'07"	00:51'36"
9	06'25"	00:58'01"
10	06'42"	01:04'43"
11	06'23"	01:11'06"
12	06'38"	01:17'44"
13	06'30"	01:24'14"
14	06'51"	01:31'05"
15	06'26"	01:37'31"
16	06'54"	01:44'25"
17	06'17"	01:50'42"
18	07'16"	01:57'58"
19	06'28"	02:04'26"
20	06'29"	02:10'55"
21	07'28"	02:18'23"
22	06'38"	02:25'01"
23	06'48"	02:31'49"
24	08'58"	02:40'47"
25	07'09"	02:47'56"
26	07'28"	02:55'24"
27	09'27"	03:04'51"
28	07'12"	03:12'03"
29	08'18"	03:20'21"
30	11'48"	03:32'09"
31	09'20"	03:41'29"
32	09'57"	03:51'26"
33	15'00"	04:06'26"
34	07'47"	04:14'13"
35	14'04"	04:28'17"
36	09'46"	04:38'03"
37	11'21"	04:49'24"
38	13'01"	05:02'25"
39	11'00"	05:13'25"
40	09'15"	05:22'40"
41	13'19"	05:35'59"
42	10'40"	05:46'39"
42.2	07'57"	05:48'19"